Tagged: Joan Salge Blake
Gearing up for that big Thanksgiving feast, but looking for ways to avoid those dreaded holiday pounds? Joan Salge Blake, Clinical Associate Professor at Boston University’s Sargent College of Health and Rehabilitation Sciences, explains how to trim down some of your favorite side dishes without sacrificing taste and tradition. Be sure to check out Joan’s blog for all the tasty recipes.
According from the latest CDC report, we are not spending enough time shopping in the produce aisle, as over 75% of Americans are not eating the minimum recommended 4.5 cups of fruits and vegetables daily. This dietary shortfall may partially explain why over 65% of Americans are overweight.
Snacking on low calorie, high fiber, fruits and vegetables daily can help reduce your weight as Mother Nature’s finest will “fill you up before they fill you out”. In other words, you’ll likely get full on produce before you have a chance to overeat. In contrast, higher calorie, less filling snacks such as chips, crackers, and bagels are so easy to overeat that they can quickly fill you out in the wrong places.
If you are falling short of a quota of 4.5 cups fruits and veggies daily, make produce your only snack of choice and the best choice to trim your waist. Here are 5 easy fruit and veggie snack ideas
Joan Salge Blake and Hardin Coleman talk about health & nutrition education and healthy school lunches
Registered Dietitian and Sargent Clinical Associate Professor Joan Salge Blake and School of Education Dean Hardin Coleman joined us this morning on UStream for a live chat about the importance of healthy school lunches. They also talked about the importance of health and nutrition education. You can view the full chat below:
A new study from Yale University published in the journal Pediatrics has found that popular cartoon and other characters can influence children’s food choices, and even preference, for the taste of a food. According to the research, “children significantly prefer the taste of junk foods branded with licensed cartoon characters on the packaging, compared with the same foods without characters.”
Joan Salge Blake, Clinical Associate Professor of Nutrition at BU’s Sargent College of Health and Rehabilitation Sciences, says these findings support recent moves to limit or restrict the use of licensed characters on children’s snacks:
“In this study involving 40 children, ages 4 to 6 years old, researchers asked each child to taste, and then rate, identical packages of pairs of graham crackers, gummy fruit snacks, and carrots. The only difference between the pairs of snack items was that one of packages had a sticker of a licensed character stuck on the front of the label. The results showed that the kiddies significantly preferred the snack with the cartoon character on the label, as compared to the same food without the sticker. The stickers also had an influence over the perceived taste of the food, as the children were significantly more likely to rate the taste of the graham crackers and gummy fruit snacks with the licensed character higher than the exact same, paired equivalent.”
“Based on these findings, the researchers concluded that these influential licensed characters should be restricted on unhealthy junk foods marketed to kids.”
“Ironically, last month, the White House Task Force on Childhood Obesity made a similar suggestion in their Report to the President. The Task Force recommended that all media companies limit the licensing of these child-friendly characters to only healthy foods and beverages.”
“Could licensed characters help improve children’s diets? We only have to look to the very successful, Got Milk? Campaign to see how Hollywood influences consumer choices. When the dairy industry noted a decline in milk consumption among Americans in the 1990’s, they painted milk mustaches on celebrities and milk sales increased. If licensed characters were removed from the less healthy foods, and only plastered on Mother Nature’s finest in the produce aisle, perhaps kiddies would be screaming for Pooh Bear bananas. It would be music to America’s ears. It’s worth a shot as long as the consumer doesn’t have to pay extra for the sticker.”
The Dietary Guidelines Advisory Committee, a group of 13 independent experts, has just submitted a report with their science-based, dietary and lifestyle recommendations for the public. Using the information contained in this report, the government will be finalizing the soon-to-be released Dietary Guidelines for Americans, 2010.
Similar to the last set of guidelines, the DG Advisory Committee is recommending that Americans consume a well-balanced, plant-based diet, which includes all of the food groups, coupled with adequate physical activity, to maintain a healthy body weight and to avoid obesity. They are also advising that solid fats, added sugar, and sodium be reduced in the diet.
Here’s a peek at some of their additional recommendations:
* Reduce saturated fatty acids intake to less 10 percent, and ideally, less than 7 percent of calories, with more emphasis on heart, healthy mono and polyunsaturated fatty acids.
* Limit dietary cholesterol to less than 300 mg daily. Those with heart disease or type 2 diabetes should shoot for less than 200 mg daily.
* Avoid trans fatty acids from commercially prepared foods.
* Consume two servings of seafood per week.
* Reduce sodium to 1,500 mg per day.
Do you know what a serving of wine looks like? Joan explains that the look of wine glasses can be deceiving:
“Weight Loss Tip No. 7: Downsize Your Dinnerware: Experts say they’ve seen it again and again: The larger your plate, the more you’re likely to put on it. So serving your meals on smaller plates can help you eat less. But don’t throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.”
Planning to dial up a super pizza on Super Bowl Sunday? You may get a busy signal as the sales of pizzas increase by at least 30 percent, on average, in pizzerias across America, on the day of the big game.
Keep in mind that a pizza with “everything” on it can add close to 4,000 calories per pie to your half time celebration. Skipping the fatty meat toppings, but topping your pie with plenty of veggies will score a satisfying pie for less than half the calories. Click here for a fun, interactive “Build Your Own Pizza” program to find out how your favorite pie measures up.
To enjoy the game without having to worry about the score on the scale the next day, try these Super Healthy Super Bowl crowd pleasers:
• Beer-Cooked, Shrimp Cocktail with a Spicy Cocktail Sauce
• A Salsa Face Off With Red, Yellow, and Green Pepper Slices instead of Chips
• A Healthy Homemade Grilled Vegetable Pizza